Hypertrophy for quick gains

[Tim_14]

Hey,

I want to get some quick, nice size gains. I was wondering if Hyperthrophy is the best way to do this?

If it is, do any of you think you could give me a general idea about what it is?

I would just like to know the kind of exercises it involves, how many reps, sets, waits between sets and how often should you do these exercises.

Also, how long would it take to see some obvious gains? I am mainly aiming to achieve a big chest, traps and arms. So basically the whole upper body.

Thankyou all so much.

P.S. - Ive got a very curved in lower back, would high rep, weight free back extensions help make it straight?

 

[newf]

Basic hypertrophy training. 100-120reps/muscle group per week, you can spread that over fullbody routines or splits. 90-120sec intervals. 3 to 6 execises per session. Keep the same excercises for the first 4weeks and increase load every week.

5x5, 3x8, 10x3, 4x6 all effective rep schemes. Keep workouts under 1hour.